FMS Cape Town

We absolutely love it when we are at the point of major progression with our clients! Today for our strength endurance based session we upped their total weight, and we were thrilled to see them handle the increased resistance like champions (despite a few grimaces here and there, but that's what we want right? 💪💪😈)

This is how adaptations are made 👏👏👏👏

Well done you two!

KIDS HOLIDAY BOOTCAMP

The first set of school holidays for the year are almost upon us. Whilst this is a great time to spend together as a family, if you're a parent dreading having a very busy household for a lengthly period of time, and wouldn't mind having an hour or two to relax with your partner, OR dont want your child spending all their time on a screen/ device....then this is a great deal for you!

We are offering kids holiday bootcamps, at a very affordable rate. For 90 minutes your child can:

- Interact with friends or make new friends
-play really fun, mind stimulating games
- keep active through coordination and functionional training based activities
- play sports that promote teamwork
- improve their social skills
- improve their leadership skills
- gain confidence in themselves

WHY YOU CAN TRUST FMS:
Both instructors have great experience working as leadership facilitators on school camps, and will ensure your child is safe, having fun, and physically and emotionally supported every single session. We fully understand the responsibility of keeping a child safe, we assure you that your child is in very good hands. There are always two instructors present at every session and you are welcome to meet us before allowing your child to take part.

We offer bootcamps every Monday, Wednesday and Friday afternoon *weather permitted.

WHERE: On the top Rondebosch field, just below VOB Squash Parking lot.

AGES: 8-12 years old.

To find out more, please don't hesitate to contact us.

Such an awesome Saturday morning session 🙌 Good effort put in as always 👏👏

Hello everyone! Winter is upon us, and for those of you who love to train outdoors, you may be thinking about how to keep a great fitness routine going when the weather isn't so friendly, or lighting is limited.

Well, we have an extremely affordable and amazing offer to extend to you this winter!

Come join FMS in our early morning sessions 5.30-6.30 am every Monday, Wednesday and Friday in a very modern, professional studio, with a variety of equipment and machinery! This is the eta Studio situated on the WPCC club grounds (Rondebosch). This time is perfect as you can train before you head to work. There are also hot showers and bathrooms on site if you wanted to get ready for work on site!

We set the vibe with really awesome high energy music, and offer a variety of training to suit your age and fitness goals. We are all inclusive, bring your children, wife or husband along! We are a team of two professionals, so in every session you will get twice the amount of attention in a group class.

You are welcome to either pay as you go per session which is R150.00 per hour, or you can take up our highly discounted monthly package deal of R900.00 per month. This grants you three sessions a week (12 sessions a month) at a price of R75.00 per session!

If you would like to give us a try before making a decision, come join us for one free session on a day of your choice and get a feel as to how we do things!

Feel free to contact us for more!

We hope to hear from you!

A really lovely, cool Saturday morning for some training!

Training after being unwell is really tough. Your body is likely to be filled with toxins which cause the body to fatigue quickly.

So today we focused a lot on lower intensity work with a lot of mobility/ flexibility exercises to engage and awaken muscles again. This will help these two get into a groove again, and slowly work themselves up to a more intense session without compromising their immune system.

It's so important to take your time getting back into exercise after illness! People often make the mistake of going flat out back into training to pick up from where they left off. BUT, exercise on its own is a stress on the body, so take it easy when getting into it again otherwise you may just end up unwell again.

Health and Fitness is a marathon, not a sprint. 😉

Well done guys. 👏

If you havent got a solid workout routine going for this year yet, then it's time to start thinking about March!

Daily exercise/movement is an absolute necessity for our bodies, so why not make it affordable and super fun?

From the month of March we are offering an extremely affordable monthly package for the low cost of R620.00 a month for group fitness! This gets you 3 hour long sessions PER WEEK for 4 weeks! It is an absolute steal! You choose whichever day and time suits you by booking a slot on our website.

You'll receive professional and really upbeat workout sessions, designed to benefit you both mentally and physically. We train extreme beginners to athletic level.

Come join a supportive community of people eager to take their health seriously!

It's so easy to get going! If you're unsure, why not try it out for one month and then see how you feel? Or chat to us over Whatsapp- we'll be happy to answer any questions you have!

If you're interested in this package send us a Whatsapp on 0640426186 to get you signed up!

Getting fit is one message away!

SPECIAL ALERT! 25% OFF!

If you're feeling tight and sore but can't find an affordable deal for a sports massage, then we have a solution for you.

While our competitors are charging high prices of up to R800 for a 60-minute sports massage, we only charge up to *R550 for our sessions, and we will come to you!

If you want to have frequent sessions, then we offer a 4-for-3 package deal where you purchase 4 60-minute sessions and only pay for 3 with prices starting at *R1350! This means you can save as much as *R550!

Don't miss out on booking your slots and contact us today or book online at www.fmscapetown.com

*Massage rates vary according to distance and range from R450 - R550 p/session.

GLUTEAL MUSCLE GROUP
There are three different gluteal muscles:
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
Together, these muscles are responsible for extension, internal rotation and abduction of the hip.

HOW THEY WORK
The gluteus medius and minimus muscles work together to promote hip abduction (the movement of the leg away from the body) and prevent hip adduction (the movement of the leg toward the body). They stabilise the hip and help balance.
Gluteus maximus is the primary hip extensor muscle, and also the largest of the three gluteal. Their biggest job is in keeping us upright and pushing our bodies forward.

STRONG GLUTEALS ARE IMPORTANT FOR PROPER PELVIC ALIGNMENT, PROPULSION DURING WALKING AND RUNNING, AND EVEN STANDING ON ONE LEG. GLUTEALS ALSO HELP SUPPORT THE LOWER BACK DURING LIFTING, AND HELP PREVENT KNEE INJURIES.

These are some basic exercises that you can do at home to strengthen your glutes:
1) Fire Hydrant (Pics 1 & 2)

2) Single Leg Glute Bridge (Pics 3 & 4)

3) Wide Stance Squats (Pics 5 & 6)

4) Single Leg Step Ups (Pics 7 & 8)

5) Bulgarian Split Squats (Pics 9 & 10)

Calling all Southern Suburbs Residents!

Don't miss out on 4 completely Free Fridays for the entire duration of February! All group sessions each Friday are at ZERO cost to you!

Thats right! For a whole month you can find out how FMS conduct their group fitness sessions and whether or not it's for you at no charge. Take the entire month if you have to.🤭🙌

-You choose a time slot that suits you! ⏰️
- anyone at any fitness level (extreme beginner to elitist) are welcome to partake. It's you against you! 🏃‍♀️ 🏋️‍♀️ 💪

With gorgeous views of Table Mountain and great pumped up tunes to listen to, why pass up the offer? ⛰️ 🎶 🌅

To book go onto https://sites.google.com/view/fms-cape-town/book-a-service and follow the prompts on the "book a service page". It's super easy!

We hope to see you there!

The FMS Team.

Cape Town Residents in the Southern Suburbs, are you looking for an affordable and easy solution to get fit?

Type in your search bar www.fmscapetown.com to find out more!

www.fmscapetown.com

HOME TRAINING

Our wonderful and dedicated client Shereen giving 110% in her home based PERSONAL TRAINING sessions.

1st and 2nd image- she focused on warming up crucial muscle groups (rotator cuff muscles) surrounding the scapula through doing superman banded pulls. This adequately prepared her for pull ups as well as warmed up her posterior chain.

3rd image- she performed assisted pull ups using a band.

Shereen has been such a hard working client and reaps the rewards of her training! We're happy to have her a part of the FMS family.

It's time to start thinking about what's the easiest and most affordable option to get your fitness journey kicked off this year! (If you haven't already, 🤭 )

Don't waste any more time or money paying for club or gym memberships which exclude the help and support of personal trainers and conditioning specialists.

FMS is right here in the heart of the Southern Suburbs, as your affordable, and most enjoyable fitness and sports solution, with not one, but two fitness professionals giving you their undivided attention in every session.

Get in touch with us today to see how we can help you get going 💪.

A new chapter begins!

Name a better outdoor location to train in....we'll wait 😀 😉 🌳 ☀️ 🍃

Seriously though, what a view! Not to mention the beautiful sunshine and gorgeous trees.

All you need is to place your mat down and get going. 🙌

#2023

Hi there! Welcome to FMS 🎉

We are so stoked to start this brand new sports and fitness business venture in Cape Town. We hope that if you are a local Southern Suburbs resident you will find everything you need on this page, but if not, don't hesitate to contact us!

To those from a far, your support of this page means everything to us. If you are ever in Cape Town, you know where to find us, and we will welcome you with open arms.

A big thanks for all the support this far. We can't wait to see where this journey takes us.

- T&M. X